This blog is part of a monthly series on health-related topics from a collaboration between Pima County Public Library and Pima County Health Department.
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Every time we go to the doctor, they put a cuff around our arm that looks like a floaty that kids wear in the pools in the summertime. You know the one I’m talking about – the one that they pump up and tighten until it just about gets unbearable before they let out the air. The output from this screening tool is a set of numbers that look like a fraction – a complex fraction representing our blood pressure. What does this mean? Why are these numbers important? Our doctor usually interprets this for us and tells us if we are healthy or need to improve our health. However, there are important reasons for us to know what these numbers mean and even do this test on our own by checking out blood pressure kits from the library, opens a new window to manage our blood pressure ourselves!
First, what is blood pressure?
Blood pressure is a measure of the force of blood pushing against the walls of our arteries as it moves around our body. High blood pressure (also called hypertension) happens when the force of the blood pushing against the arteries is consistently too high. High blood pressure is a concern because it is a major risk factor for other health issues, and if left untreated could increase chronic disease risk (CDC).
How do we measure blood pressure?
Blood pressure is measured by two numbers: systolic and diastolic. The systolic (top) number represents the pressure in the arteries during heart contraction, while diastolic (bottom) represents the pressure when the heart is at rest (WHO, opens a new window).
Based on the average adult, a reading of 120/80 mmHg or less is considered normal blood pressure. A trick Dr. Andrew Saal at the Pima County Health Department recommends that might help you remember normal blood pressure numbers is to think of what a “normal” summer high and low temperature in Phoenix is (that is, no more than 120 degrees during a summer day and no more than 80 degrees on a summer night).
What causes high blood pressure?
In addition to modifiable health risk behaviors, some of the factors that contribute to having high blood pressure include genetics, family history, having an older age, race. People who are African American are more likely than other races and ethnicities to have high blood pressure, which is in part due to historical and systemic factors (AHA). Modifiable risk behaviors include excessive body weight, diabetes, nutrient-less foods, lack of physical activity, high consumption of alcohol, and tobacco use (CDC).
But high blood pressure isn’t that bad, right? WRONG.
The concerning thing is that a person with high blood pressure may not have symptoms, which makes a lot of people think it is not that serious. However, if left untreated, high blood pressure can lead to serious health problems such as strokes, coronary heart disease, kidney failure, vascular dementia (CDC).
But it isn’t all that common here, right? WRONG.
Almost 1 out of 3 people in Pima County are diagnosed with high blood pressure (Pima County Health Data).
But this is only an issue for older people, right? WRONG.
While it is true that your risk for high blood pressure increases with age, young people, even children, can have high blood pressure. Additionally, the earlier you start including healthy habits in your life to reduce your risk for high blood pressure, the better.
But it’s only something I need to worry about when I go to the doctor, right? WRONG.
While you can get your blood pressure checked at the doctor’s office, Pima County Health Department, or University of Arizona mobile health clinics, you can also monitor your blood pressure at your work or home too! If you monitor your blood pressure in home, we recommend you log your blood pressure and keep track of it over time for your reference and to share with your doctor. Once you know what your blood pressure readings mean, you can take an active role in monitoring and managing your blood pressure and reducing your own risk!
But blood pressure machines expensive, right? WRONG
Blood pressure machines cost between about $15 to $90, which is a relatively small investment compared to the annual medical costs for an adult in the US with high blood pressure (about $2,565 according to a recent study). While it can be worthwhile to invest in a blood pressure monitor for home use, there are other options too! The Pima County Public Library has a program that offers self-monitoring blood pressure kits for the public to borrow at no cost!
But this is a complicated test to do, right? WRONG.
It’s very simple to measure your own blood pressure. See the American Heart Association’s instructions for how to measure your own blood pressure here.
Video of how to take your own blood pressure: Monitoring blood pressure at home: Tips for accuracy.
Try to remember to measure your blood pressure at the same time of day, record your readings in a log to keep track of trends in your numbers, and write down the symptoms you may or may not have over time (AHA). If unusual trends and symptoms arise from monitoring, let your doctor know as soon as possible.
So, what can I do to prevent or control high blood pressure?
To prevent and manage high blood pressure, you can make simple lifestyle changes:
- Lower the amount of salt in your food. Adults should have no more than 2300 mg of sodium per day (ODPHP).
- Move your body every day. Walk, garden, or bike during the cooler days, swim at the pool during our hotter days. Do whatever fun movement or activity you prefer for about 150 minutes each week, or 30 minutes 5 days per week (CDC).
- Control your weight. Monitor your daily eating habits and physical activity using journals or apps. Try setting SMART (specific, measurable, achievable, realistic, timely) food intake and physical activity goals to boost your effectiveness (CDC).
- Limit your alcohol consumption. The CDC defines moderate drinking 2 drinks or less for men or 1 drink or less for women who are not pregnant. However, it is best for our health not to drink at all. Women who are pregnant should not drink alcohol (CDC).
- Reduce your stress. Mindfulness practices such as breathing exercises can help.
- Take antihypertensive medication as prescribed, only if your doctor advises you to do so.
- Get your blood pressure screened today! Or screen it yourself with one of the Pima County Public Library’s blood pressure kits.
- Share what you learned with your friends and family in conversation or on social media. This month is a great time to do this as May is Hypertension Awareness Month!
- Avoid commercial tobacco products. ASHline (1-800-55-66-222) is a great free resource that can help to quit if you are using these products.
Want to learn more?
Here are some books and films related to hypertension you can check out from the library:
Mayo Clinic on High Blood Pressure
Hypertension Cookbook For Dummies
The No-Salt, Lowest-Sodium Cookbook
The Everything DASH Diet Meal Prep Cookbook
Libro de cocina de la dieta DASH
This blog post is brought to you by the Chronic Disease Prevention Team through the Health Arizona Policy Initiative Program at the Pima County Health Department. The mission of the Chronic Disease Prevention Program is to develop partnerships and collaborations to promote a comprehensive approach to address tobacco and chronic disease.
To learn more, visit their website at: Blood Pressure | Pima County, AZ
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